Examples:
- Intensity
- 60-80% (or, according to some, 70-90%) target "maximum hart rate" (e.g., 210 - age)
- Easy: 60-75%
- Anerobic Threhold: 85-90%
- VO2 Max: 90-100%
- Volume
- Frequency
- Daily, but at least three days per week
Strength Training
Example:
- Intensity
- Volume
- 3 to 4 sets of 8 - 12 repetitions
- Frequency
- Trained: 3 days per week
- Untrained: 2 days per week
Terms
Maximum Hart Rate
There are several versions of the formulas to determine maximum heart rate.
- 220 - age
- 206.3 - (0.711 * age) [Londeree and Moeschberger]
- 217 - (0.85 * age) [Miller]
For example, for running, use Miller to determine the target rate; for a 50 year old person,
- 217 - (0.85 * age) =
- 217 - (0.85 * 50) =
- 217 - (42.5) =
- 175
Typical targets:
- Running: Miller
- Rowing: - 3
- Bicycling: - 5
- Elite, Age 50: +2
- Elite, Age 55: +4
VO2 Max
"VO2 Max" is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight.
Basically, it is the volume of oxygen you can consume while exercising at your maximum capacity.
One Repition Maximum
The maximum weight that can only be lifted once:
- if you can do more than 12 repetitons, you are not lifting enough weight (you are at <= 60% max);
- if you can only do less than 8 repetitons, you are too close to 90% max and have the likelihood of injury.
Muscle Types
There are two types of muscle cell/fiber
- Type One: Slow Twitch
- designed for stability: e.g., posture (trunk, calf)
- Energy source: Oxidation (aerobic)
- Marathon runners
- Fast Twitch
- Designed for maximum force: speed and power
- Energy source: Glycolosis (anaerobic)
- Weight lifters
- Motor Units
- number of muscle fibers per nerve
- reduction in age - - tied to Type Two (Type One get larger)
Body Mass Index
Basically weight over height, there are two versions of the formula to determine body mass,
one in English units and one in metric units:
- (pounds * 703) / (inches (squared))
- killograms / (meters (squared))
Don't waste time doing the math: use the NIH
calculator.
